yovana meal prep

Meal Prep for the Week

Meal prep for the week with easy, budget friendly and delicious recipes that are essential for following a nutritionally balanced diet. Having all my meals planned out and my fridge filled with delicious food, makes me look forward to my week with a motivated mindset.

Serves 1


Option 1: Overnight Oats (Plant based – 1 serving)

1 cup oats
1 cup almond milk
1 tsp maple syrup
1/2 tsp cinnamon powder
Dash of sea salt
1 tbsp chia seeds
Top with fruit of choice.

If you love this recipe, make sure to check out these Five Overnight Oats Recipes they are simple, delicious and have different flavor combinations!

Option 2: Egg Cups (2-3 servings)

6 eggs
1 bell pepper chopped
1/4 red onion chopped
Small of bunch of cilantro
Salt and pepper to taste


Dressing the same for both, 1 serving: juice of 1 lemon, 2 tsp olive oil, salt, pepper

Option 1: Salad with Boiled Egg (1 serving)

3/4 cup White steamed rice
1 small tomato chopped
2 hard boiled eggs
Mixed greens
Cilantro chopped
1/2 avocado

Option 2: Salad with Garbanzo Beans (Plant based- 1 serving)

1/2 cup garbanzo beans
1/2 cup cooked quinoa
1/4 cucumber chopped
1/4 cup red onion chopped
1/2 avocado


Option 1: Cauliflower with Tempeh (Plant Based – 3 servings)

1/2 large cauliflower
2 cups of potatoes chopped
1 block of tempeh
1 tsp turmeric powder
Sea salt and pepper to taste
1/4 bunch of cilantro chopped

Option 2: Shrimp and Broccoli (2 servings)

20 small shrimp
2 roma tomatoes chopped
1 head of broccoli chopped
1/2 cup garbanzo beans
1/4 red onion chopped
1 tbsp olive oil
Salt and pepper to taste


1 apple
1-2 tbsp peanut butter

I like to meal prep on Sunday so I can have everything ready for the whole week, feel free to swap out any ingredients that might be hard for you to find or you simply don’t like. This method is perfect for when you are trying to achieve your weight goal and if you’re trying to save money and time in the kitchen.

If you want more guidance on losing weight and getting in shape, check out my 21-day weight loss and self-love challenge! It’s packed with great recipes like these, as well as workout routines that will help you create a body that looks and feels as amazing as you are.

Remember to tag me on Instagram @yovana and use #yovanafam to see your creations, it motivates me so much!

I send you love and light,

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